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WORKOUT OF THE DAY

22/1/2021

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Sweat Fest Saturday
3 Rounds For Time:
1000m Row
100 Double unders
1000m Run

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WHY WE DO THE OPEN.

22/1/2021

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Sign up at games.crossfit.com/

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WORKOUT OF THE DAY

21/1/2021

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CROSSFIT
10 Rounds For Time:
10 Air squats
100m Sprint
Rest 90 seconds
 
CROSSFIT LITE
10 Rounds For Time:
10 Air squats
100m Sprint
Rest 90 seconds

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workout of the day

20/1/2021

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CROSSFIT
3 Attempts at each:
Max distance Handstand Walk
Max set Pull Ups
Max time Handstand Hold

CROSSFIT LITE
3 Attempts at Each:
Max distance around the world
Max time dead hang
Max time high plank

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WORKOUT OF THE DAY

19/1/2021

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CROSSFIT
Power clean 
3-3-3-3-3
 
CROSSFIT LITE
Power clean 
5-5-5-5-5

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WORKOUT OF THE DAY

19/1/2021

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CROSSFIT
3 Rounds For Time:
800m Run
25 Overhead squats 35/25kg
25 Sumo deadlift high pulls 35/25kg
 
CROSSFIT LITE
 3 Rounds For Time:
400m Run
25 Goblet Squats 16/12kg
25 KB SDHP 
16/12kg

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WORKOUT OF THE DAY

18/1/2021

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CROSSFIT
For time:
15-12-9 
Thrusters 50/35kg
Muscle-ups
 
CROSSFIT LITE
For time:
20-15-10
Thrusters 20/15kg
Ring Rows

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STAGES OF INJURY

17/1/2021

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No matter the severity or duration, each injury is challenging in its own way. We have to realise that there are stages to the injury process that are much like the stages of grief we go through when a loved one dies. We also have to realise that the faster we can work through those stages, the better off we will be mentally, physically and emotionally.
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Here are the stages as well as commentary on their effects.

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WORKOUT OF THE DAY

16/1/2021

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SQUAD WOD SATURDAY

Teams of 2:
800m run
100 Weighted lunges 20/10kg
30 x (3 Pull ups, 3 C&J, 3 Burpees)*
100 weighted lunges 20/10kg
800m Run


*15 Rounds each. You go, I Go.
​C&J 60/40kg
​
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workout of the day

15/1/2021

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CROSSFIT
For time:
10-9-8-7-6-5-4-3-2-1 
Deadlift 60/40kg
Burpees
Squat Clean 60/40kg

CROSSFIT LITE
​For time:
10-9-8-7-6-5-4-3-2-1 
Medball Deadlift 20/14lbs
Burpees
Medball Clean 20/14lbs

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